Can olive oil help you lose weight?
The health hype around olive oil is big. Olive oil can be used as a cooking oil, a dressing oil, a dipping oil, or drizzling oil. Its versatility and widespread availability make it a popular choice.
But running a quick internet search for “olive oil for weight loss” will bring up a lot of interesting claims—not to mention the other groups of people finding new ways to consume olive oil, whether that means dipping grapefruits in it or adding it to your morning coffee.
Trendy lattes aside, olive oil has been a staple of diets for thousands of years—but can olive oil really do it all?
Olive Oil—A Mediterranean Diet Essential
Even among other plant oils, olive oil is unique. There’s evidence that extra virgin olive oil (EVOO) has anti-inflammatory and antioxidant effects. Olive oil also has the highest percentage of monounsaturated fats, which lower “bad” cholesterol and increase “good” cholesterol, of all plant oils. Studies have shown that diets with more of these unsaturated fats and less saturated and trans fats are connected to better heart health.
The American Heart Association does recommend the olive oil-rich Mediterranean diet as a great option for a heart-friendly diet. In fact, many studies used to suggest olive oil is beneficial for health and weight involve participants eating the Mediterranean diet (a diet with less processed and fatty foods overall).
Embracing Olive Oil
While there are some health benefits associated with consuming olive oil, losing weight is not guaranteed. Olive oil is still a type of fat and is high in calories—1 tbsp of olive oil is about 120 calories. However, eating foods with olive oil may help you feel fuller for longer, potentially preventing you from snacking after a meal because you get hungry again.
As for adding more olive oil into your life… putting some olive oil in your coffee may taste good (to some), but it’s not going to help you lose weight. Instead, try substituting olive oil for other fats, such as butter, when cooking to cut down on saturated fats. To ensure you’re not glugging too much oil into your meals, try using an olive oil dispenser bottle with a control tip.
Make Your Own Olive Oil Salad Dressings
You can also easily mix olive oil with some spices to make your own salad dressing instead of buying a creamy (and high-calorie) pre-made version from the store.
Whipping up a quick olive oil dressing requires just three main elements: 3 parts olive oil to 1 part acid (such as vinegar), and a selection of spices and herbs. Beyond that, personalization is up to you and your preferences. Below we’ve shared three different combinations of these types of ingredients that can be used to make your own homemade olive oil dressing:
CILANTRO LIME DRESSING
-
- Olive oil
- Apple cider Vinegar
- Cilantro
- Garlic
- Maple Syrup
- Coriander
- Salt and pepper
BASIC VINAIGRETTE
-
- Olive oil
- Balsamic vinegar
- Dijon mustard
- Salt and pepper
ORANGE VINAIGRETTE
-
- Olive oil
- Apple cider vinegar
- Orange juice
- Orange zest
- Honey
- Dijon mustard
- Shallots
- Salt and pepper
For all: mix ingredients and keep in a sealed glass container in the fridge for up to two weeks.
CON-1723-001 08/23